Once you've made a commitment to lose some weight, your next step is to choose the methods you'll use to melt away the pounds. A long list of exercises are at your disposal, including biking, rowing and cardio exercises in general, which take many forms. The length of time you'll need to spend in any activity depends on your weight-loss goals and, to a certain extent, how carefully you watch your calorie intake.

Losing Weight

Losing weight might seem elusive, but the process of shedding fat is the result of burning more calories than you eat and drink. Doing so is called creating a calorie deficit, and a deficit of 3,500 calories will result in the loss of 1 pound of fat. Regular exercise is a logical way to work toward a daily calorie deficit, but you won't see favorable results unless you're careful about consuming a healthy diet. If you're working out regularly and not experiencing weight loss, your options include increasing your workout length or cutting your calorie intake.

Cardio Exercises

The term cardio exercise describes the type of exercise that raises your heart rate, involves many muscle groups and is possible to sustain for a length of time. Cardio exercises are an effective way to help you lose weight because they burn calories quickly. If you're not overly active, a moderate-paced cardio exercise such as walking is suitable. A 185-pound person can burn 222 calories in 30 minutes of walking at 4.5 mph. More vigorous cardio exercises include jogging, dancing, step aerobics and swimming. A 185-pound person can burn 400 calories in 30 minutes of jogging at 5.2 mph and 444 calories in a 30-minute high-impact step aerobics class.

Biking Exercises

Biking, regardless of its form, can build your lower-body muscles and also burn hundreds of calories to help you lose weight. Outdoor cycling burns calories quickly, and the faster you pedal, the more calories you'll burn. A 185-pound person will burn 444 calories in 30 minutes of cycling between 14 and 15.9 mph and 533 calories cycling between 16 and 19 mph for the same length of time. At the gym, the stationary bike burns calories at a rapid rate. A person who weighs 185 pounds will burn 466 calories in 30 minutes of vigorous pedaling.

Rowing Exercises

If you're among the majority of people who don't have access to a boat and a body of water in which to row, the rowing machine at the gym becomes a practical way to burn calories through rowing. This exercise is also an effective muscle builder, and the harder you can row, the more calories you'll burn. A 185-pound person will burn 311 calories in 30 minutes of moderate rowing and 377 calories in 30 minutes of vigorous rowing.

About the Author

Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.